Br00n

Hi,

I'm 22 years old and i've been trying to shift my weight for a good few years now, The heaviest i was , was nearly 21 stone when i was about 17 years old, i did shift this weight after a warning from my doctor, i then got down to 15stone and i did this with a mix of cycling and weight training, now i've shot back up to about 17 and a half stone, but i have been trying to get into body building, but unfortunatly due to the lack of spot partners, motivation and lack of information i really have no idea what to do and what kind of diet i should be, I'm absolutely willing to post my progress on this form as i have taken a few pics of what i look like now, although i have not really been training, although i'm hoping that will change soon, i have access to a gym and i would be greatful if someone could help me out with diet and programme for body building?!

Any help/advice greatly appreciated.

I can post the pic if necessary, but i haven't been training at all, only a small bit on the arms.

Thanks,
Br00n

ah24

Using the search button across the top will help with diet and training, lots of info there. But to give us a head start post your current pics up, diet up and training up and any additional info and we can critique and advise on what would be best

Br00n

I suppose it'll give you a chance to slate me! lol, or point me in the right direction,

Diet:

Breakfast - Cereal Bar, if not that, i have nothing
12pm - Sandwich or Baguette, Light crisps, kit kat
3:30pm - Light Crisps, chocolate
5:50pm - Usually Chicken or Fish with either rice, potatos and veg


Training -
20 - 30 Mins - Excercise Bike, or Fast pace walk
then spend about 15-20 mins lifting weights which usually consist of shoulder press, arm rows, bench press and the one that works your pecs, forget it's name.

Here's the pic.

ah24

Well, im not going to wrap it up in cotton wool, you have work to do but well done for getting pics up! Also for coming here for advice

Diet wise, you should be eating more!
Sounds crazy but a small, nutritious meal every 2-3 hours speeds up the metabolism, and getting the protein in will prevent you losing muscle whist shedding the fat.

Take a look around the diet section here over the next 2 days then post back here with a diet you think would work best, and we can critique as you diet really needs a lot of work.

Training wise, I would do 4 weights sessions a week with 2 cardio sessions - but im no expert by any means at weight loss. I'll PM you a couple of links helping with these if you need a start.

Br00n

Excellent, thanks for your help AH24

ah24

No problem mate, glad i could help - if there is anything you dont understand either post in here again or PM me

invisiblekid

You NEED to have breakfast. Not a cereal bar either. Something with a low sugar content ideally. Do you like porridge or eggs?

You are dieting and eating crisps and chocolate? Hmmm. Not the path I would recommend Get rid of them - but I think you knew that anyway!

Looks like you are serious about shifting this weight, so you're half way there.

As ah said, look around the diet section, more specifically at "cutting" diets. You'll essentially have 2 choices low fat or low carb. Not low both though - you'll need one as your energy source. I prefer high GOOD fats for cutting. Things like eggs, salmon (any fish really), olives, nuts (not peanuts) are all good fat sources.

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

Tinytom

Hey mate well done on shifting that weight already. Thats a major acheievement in itself.

As far as your diet and training goes you should make small steps towards a big picture. Dont try to change everything cos you'll fail in a week.

As far as your diet goes I would try this

week 1-4

Cut out the crisps. Instead have a wholegrain oat bar. If you go to GNC you can get a bar called Fruitus which is organic oats and fruit and nothing else, I use these as a quick carb source when dieting. Best thing is they are only about 30p so same cost as crisps.

Only have the chocolate on wednesdays or the weekend.

Week 5-8

Limit yourself to junk food on the weekend and eat only wholegrain and clean food in the week.

This can be in the form of

Potatoes (NOT CHIPS OR CRISPS)
Rice
Wholemeal Bread
Cous Cous
Oats
Fruit and Veg
Nuts - Almonds, Walnuts, (NOT PEANUTS)
Wholemeal Pasta
Noodles (NOT POT NOODLE)

Chicken
Steak
Tuna
Salmon
Eggs
Turkey
(NO PROCESSED SLICED MEAT FROM ASDA etc)

Now when you've adjusted your diet in those 8 weeks you'll find that your weight has started to drop off already.

Training wise I would do your weights first and then your cardio if you do your cardio first you will most likely burn up your stored energy rather than fat. Then you'll have no energy to train with weights. So do your weights first and then you'll find that your body has to burn off its fat when you do your cardio as it will have no stored energy (Glycogen) to use.

Make these adjustments first and then you will find it easier to do some of the more complex things with your diet and training that bodybuilding requires.

Other people may advise that you clean up your diet straight away and train a certain way straight away but TBH I think that if you try and do this you'll end up getting frustrated as its a lot to take in.

bodybuilding is about small changes to achieve results. When something stops working you change it slightly to keep on seeing results.

When you feel comfortable with eating cleaner and training a different way post up again and then we can make more little changes.

Soon you'll be doing everything right and you wont even notice the changes you've made as it will be part of your life.

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scott134

Just wanted to say well done on your progress so far and good luck with reaching your goals. All the above advice is great, you might want to think about setting yourself some realistic goals, e.g. lose 10lbs of body fat in three months? etc. This really helped me when I started as you can see your progress and it keeps you motivated.

It's going to have to be a lifestyle change, there's no other way about it, but doing slowly as Tom described will definately make it easier. I used to eat much like you, but cleaned my diet up over the course of a month or so and now it's just habit, eating regularly and choosing the right kind of foods. Still allow myself the other stuff occasionally though.

Let us know how you get on.

Br00n

Just to give you guys a little update, decided to go for a high carb and low fat diet just to see how i get on, I've posted a litle info on what i had yesterday, just wondering if i'm on the right track

Breakfast - Scrambled Eggs on Two Slices of Toast
11am - Roll on Bacon with Sausage
1pm - Chicken Pasta Pot
3:30pm - Tuna and sweetcorn pasta
6pm - Spagetti
Drank water all day too. felt fine all day!


Cheers Guys,
Br00n

Tinytom

Low fat?

Bacon and suasage are fatty processed meats

Chicken Pasta Pot - dont know about this but sounds processed

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Br00n

AH Crap! I'm no use at this,

invisiblekid

You'll not get it right first time Broon. No one ever does. You just go to stick to it.

Look in the diet dection for more clues. There was a great post by Tatyana about what your shopping list should look like. Take a look at that.

Edit: here it is --> http://www.uk-muscle.co.uk/food-diet...t-newbies.html

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Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".